F42 - Onboarding

Right.

What's up guys?

Hope you are well.

So for those of you that don't know me or have not spoke to me before, I'm Dom.

So I'm the head coach and owner of FTC.

and you have signed up for our fit in 42 program.

so what I'm going to go through in this video is this is the option onboarding presentation that we do in our in person onboardings.

so either you maybe come to an in person onboarding and then you just want a refresh and you can watch this or if you've been unable to make one of our in person onboardings, make sure you watch this video and we can give you all, it gives you all the information you need so we can help you get started.

There's a few things that is better for us to do in person.

So getting you set up on the apps.

If you're having any issues with that, we'll have to get you into the gym to do that.

Obviously when we do your initial body scan, unfortunately we can't do that remotely.

so that all needs to be done in the gym.

But this will give you the understanding of what's included in the program, where to get help when you need help, how the training works, all that good stuff.

of course if you have any questions you can, there's an email address for us in your welcome document.

so you can email us.

you are going to get my number.

That should come in the first email once you onboarding has been complete.

So you can WhatsApp me anytime you need.

yeah.

So just, yeah, if you have any questions at all, please, please, please reach out to us.

it's what we're here for to answer your question.

So whether it's a technical issue of getting yourself set up or whether it is a question about the challenge or you need some help with something, we're here to coach you.

so make sure you use that.

Cool.

Right, so what we're going to cover in this video then.

so just a bit of an introduction about the challenge.

I'm going to show you how the challenge works.

We're going to show you some examples of sessions, we'll show you how to book sessions.

We're then going to talk a little bit about the nutrition side of the challenge.

So, what we expect from you nutrition wise, how we get your results, and that will pretty much be it.

So you should then be totally covered.

So what is fitting 42, let me just move My head out of the way.

This might look a bit weird for you guys.

I have to keep moving my camera around the screen.

whereas you guys will see it as two split screens.

yeah.

So fitting 42 is our group coaching program that we use with people when they're getting started with us.

It's ideal for people that need a little bit more support.

or if you are new to fitness or new to this style of training, it's a really good way to get yourself started because we give you that extra support.

We help you set up, build some good habits with your nutrition.

We show you how much you need to be eating for your girls.

and all that good stuff.

so yeah so what is included in your challenge?

So you will get your own personal coach.

so that'll be someone that'll be assigned for you for your six weeks.

they will work with you outside of the sessions.

So it doesn't mean you're only going to get, you can only go to that coach's sessions or it doesn't mean you're only going to get coached in the gym by that coach.

You could get coached by any of our coaches.

but for outside of the session.

So doing your nutrition check ins for you to ask any questions, you've got to get any extra support to get your accountability.

You will have your own personal coach for those six weeks.

so all the sessions we do here at FTC are group coach sessions.

We do personalize the program two year but we found it works really well for people to be in a group because you're then with other people.

so you get that group atmosphere but you're also, you get in the bespoke one to one coaching that you need.

We give you some nutrition guidance.

So we'll show you how much food you need to be in, how many, how many calories you need, how much protein you need and then we'll help you do that across the six weeks.

we also do body composition measurements.

so this is not, this is not compulsory, you don't have to do it.

however we do strongly recommend we do you do it so we can do it at the start of the program.

We can do it about at your halfway point and we can also do it at the end of the program.

What this allows us to do is to give you better customization to the nutrition so we can work out exactly what your body fat percentage is, exactly what your muscle mass is rather than just going off of weight and then giving you a calorie target based off of that.

So we can get a lot more granular with it.

So it does help us to give you a better personalized service and it's also a good way of tracking your progress.

We also provide you with education.

so we have a nutrition course.

and you will get sent emails each week with the relevant lessons so you can watch that.

What that does is it just underpins the whole nutrition side of things so you understand the why we're asking you to do certain things.

And then finally, our last but not least, you'll get invited to any member events we have.

so I appreciate that a lot of gyms say that they are more than a gym but we are very, very much community focused here.

and doing stuff outside of the gym is very important to us as well.

So at least once a month we have a community event.

so you should always get one whenever you're on the first, the fit in 42 program.

And of course you are invited to any of those events and you can get involved.

so we'll talk about them when they're coming up.

Right, so your personal coach.

So they're going to be like I said before, they're going to be main point of contact outside of your sessions so you can use them to ask questions.

So that might be relating to your nutrition, it might be relating to training, to what sessions that you want to go to.

It could be what types of food could you eat.

It could be anything that you need help with.

Ask your coach questions.

your coach will also provide you with some weekly check ins.

we'll be honest with you, we do these, we send out an automated email every Monday and every Thursday to you.

but just because that email is automated doesn't mean that this challenge is automated.

The idea, it's designed so you can get sent the information when you need it and also it's then gives you some things to think about and then also it gives you some questions to answer and then once you reply to that, we then keep the conversation going and you'll actually be speaking to your coach directly.

We'll also be there for support for you so you can share your wins with us.

Anything you're struggling with, you can share that with us and we'll provide you with accountability.

So if that's things you need.

So if you say you're going to be going to sessions, we'll reach out and check in with you to make sure you go into the sessions.

One thing That I say to everyone that goes through coaching with us, make sure you use this.

make sure you ask us questions.

If you're struggling with something, make sure you tell us that you're struggling with and what you're struggling with so we can help you.

Okay.

If you just go through this program and tell us that everything's all good, that you're not facing any problems and then deep down you are struggling with something we don't know.

okay.

So if we don't know what you're struggling with, we can't help you come up with a solution for it.

So make sure you use your coach, ask questions, make sure you respond to the check ins.

Because there is going to be times in the six weeks when you're going to find something that's going to be hard and there's going to be something that you're going to struggle with.

and that's what we're here for, that is what our job is to help you and coach you through it.

So make sure you use your coach to ask any questions.

Right, so this is an example week.

I'm sorry, I'm going to have to move my head again.

I'm right in the corner.

Now this is an example week of what the programming could look like@ FTC.

So first thing you'll notice is it's all color coded.

So the different colors, just represent different elements of the training.

So anything that's orange is going to be certified strength work.

Don't think certified was the right word there.

Anyway, never mind.

I, I digress.

So anything that's in orange.

Dedicated.

That's the word I'm looking for.

So it's just dedicated or isolated strength work.

Anything that's in green.

This is what we class as accessory work.

So what I mean by that is that's either going to be something that is going to complement the strength work that you're doing.

It is going to be something that's going to be more single joint stuff, more smaller muscle groups, injury prevention work, all that kind of good stuff.

That's what we always do.

So that'll be in green.

Anything that is in red is your high heart rate stuff and your conditioning and your fitness related stuff.

And then the big purple block that you see on the Thursday in here, that's where we have dedicated skill work.

So that's where you're allowed time to practice certain skills.

So we program them for you so you can actually learn the skills that we need.

and you can do them in Isolation without having to do them in a workout setting.

How a class tends to flow is we'll get you into the class so you just come five, five minutes before your class starts.

If you want to hop on a machine, if you want to do a bit of stretching before you start, you can.

If you want to just chill out in reception, you're more than welcome to do that as well.

Once class starts, then the coach will typically get you to just hop on a machine for a couple of minutes, just get the blood pumping, and do that until everyone's here.

Then they'll tick you all off.

Sorry, a fly just went over my camera.

Then, they'll then tick you all off.

they'll then take you over to the whiteboard where they will brief you on the session.

So we'll go through what is happening during that session.

Think of this as like the 10,000 foot view.

So kind of tell you where we are in the current training cycle, what we're looking for in terms of the session.

That will then take you through a warm up as a group where the coach will demo all the movements.

They'll show you what to do, they'll make sure you're doing them correctly.

Then once you've finished your warm up and you're all nice and warm, we'll then go on to our first section which is near enough normally always strength work.

so that'll probably involve getting a barbell out.

So we'll get that out.

We'll then demo the movements, make sure you know what you're doing and we'll then set a timer so we can coach you through the strength.

once that's done, we will then tidy all our kit up, move on, to the next section which is normally always accessory work or your skill work.

So they'll then do the same thing again.

They'll show you what the skill work is or what the accessory work is.

You can get your kit out.

They'll set a timer, they'll coach you through it.

Well then tidy our stuff away and then they'll go through the conditioning with the conditioning.

They'll show you all the movements, they'll make sure everyone's got suitable variations.

If they need any of the exercises changing, if they need any of the rep schemes changing, all that good stuff, that'll all get done before you start your session.

So everyone, you'll know exactly what you're doing.

They'll then take you through your conditioning, they'll coach you through it every step of the way.

and then from there you will tidy up and that'll be your session finished.

So, yeah, so everything's taken care of for you from the moment you get into the gym until you leave.

So the sessions themselves, what's actually included in your program?

so you get free group coached sessions per week.

There is a little bit of flexibility in that.

So, what it is, is what we've allowed to do is we used to be strict on it and it was you could only do three sessions a week.

So if you missed the session, you'd lost it.

But what we've done now is we realize that people get busy and sometimes things come up in life.

so what we've allowed it for now is you can do four sessions in one week if you needed to, and then you'd obviously only have two sessions to do in the previous week.

So it works quite well if something comes up.

So you can still get all these sessions in across the first thing.

But it is designed to do three sessions a week.

Like the best way to do this is if you can hit three sessions every single week.

We purposely limit the amount of sessions that you can do.

With us on fit in 42, because we know, we know three sessions a week here is going to be enough volume for you to make some really good progress, but it's also not going to be so much that you're going to be feeling too beat up and not be able to recover.

So you want to stick to that as best you can.

As I mentioned before before, so all our sessions are done in groups.

that doesn't mean it's one size fits all.

The more we get to know you, the more we can personalize the training to you and make sure it suits your goals, your needs and your current abilities.

So there'll be one coach in the sessions.

as I said, it's specific to your goal.

So what we'll do is as we get to know you, we'll tailor the training more to you so don't feel like you're ever going to come in and you're just going to be forced to do whatever's written on the board.

We work off of what we call stimuluses.

so to elicit the right stimulus that's going to look slightly different for different people.

Because we all have different things going on in our lives.

We have slightly different goals, we have slightly different strengths, slightly different weaknesses.

so we tweak that for you and we base it off of stimulus.

And we found this is a really good way so people can get a good group workout in.

So they get the camaraderie of a group but yet they still get the girl specific training.

And they still get the personalization that they need.

And also so all sessions must be booked in.

So we use Team up for booking.

I'll go through that with you later on and obviously once we're in the gym, I'll make sure you've got access to that as well.

But use an app called Team up for booking sessions.

So on to nutrition then.

So just getting my head out of the way again.

so nutrition, what we do is we have three simple nutrition rules that we get you to follow.

Okay.

We then give you personalized nutrition targets.

They're going to be based off of your body data scans that we do with you.

And then also we give you access to our nutrition, course.

So we've got some nutrition lessons that you'll get emailed here.

the short bite sized chunks where it's going to be me talking at you like this.

But it just, that helps you understand underpin what it is that we are doing.

So our three nutrition rules then is, number one, 80% of the time you want to be in what we call single ingredient foods.

so what this doesn't mean is it doesn't mean you just have to have a bowl of rice or some potatoes or a piece of chicken.

That's what I mean.

You can have multiple single ingredient foods, but what you want is that should make up the bulk of your food.

So beef, rice and veg, for example, you could have like eggs, avocado and potatoes.

you name it, but that's what we want.

You want that to make up the bulk of your diet 20% of the time, then this is where you want to be able to eat whatever you want.

So this means if you want to go out for a few beers on a Friday after work, you can do that.

If you want to grab a pizza one evening, you can do that.

If you want to go to the cinema and have some ice cream, whatever you want to have some donuts with your kids, whatever, you can do that.

But wants to be only taking up 20% of your total overall calorie intake.

The thing we found with people is, especially on challenges, people try and be really, really strict.

and it works.

But the issue is it's just not sustainable long term.

If I tell you now, all of a sudden you can never have a beer again, or you can never have a slice of pizza again, it's not going to work for you long term.

so what we need to build in is rather than forcing you to just eat clean for six weeks, and we would get you slightly better results if you did that.

But as soon as you've finished, you're just going to end up reverting back to old ways and then you're going to start to undo the progress you've got.

So it needs to be seen as sustainable.

And, that is how we do it by allowing you that 80, 20 rule.

And then the third rule is that you need to be tracking your food intake.

So we start most people off, unless you have really, really specific goals.

We start you off with a calorie target and a protein range to aim for.

and that's going to get you 80% of the results you're going to get as if you were tracking full macros.

and it just allows to make sure that we can keep making progress and we know we're guaranteed to get results as long as you hit your calories, you're eating enough protein and you're getting it from decent sources.

We are going to be, and we're training hard, we are going to be progress within the gym.

So onto your measurements then.

So what we do, so we have an machine in the gym, where we can track your body weight.

It also does your muscle mass percentage, your fat mass percentage, and then therefore your body fat percentage as well.

It's a really simple machine.

So you start, it's like a pair of bathroom scales, but you stand on and then there's a handheld monitor.

So what it does, does it send some bioimpedance or electrical current through your body, so it can then work out your muscle mass, your body fat percentage and all that good stuff.

what this allows us to do is it allows us to give you better and more accurate calorie and macro targets because we can work out what percentage muscle mass you've got and all that good stuff.

The other thing it does is it allows to be a good tool to see if we are making progress.

So you get three of these during the challenge.

So we have one before you start.

We have one around week three, and then we have one again at, the end of the challenge.

Like I say, it's not something that you're forced to do, but we do highly recommend that you do it because it gives us the data that you need, other things that's worth doing.

So we don't take photos of you, but it's, we Strongly recommend that you take some photos yourself because then you can see the changes that's happening in your body.

I always say this to people, you don't necessarily seem to notice it as much yourself because you see yourself every day.

Same if you have family that you live with, they're going to see you every day.

So the gradual changes, they don't really notice.

But when you look at photos, you actually can see a difference.

And just remember these are just tools to use to track your progress.

There's loads of other things we can do as well that's not seen from photos or not seen from a printout of, a body scan.

Things like your energy levels, your quality of sleep, your, your happiness, your mood, all that stuff can be improved when you improve your health.

And they're all really important metrics to make sure that we keep a track of as well.

So it just shows you loads of different ways of how we can track our progress.

Right.

This is the thing that underpins it all.

Consistency.

Okay.

So unfortunately you can't just eat one good meal, go to the gym once and then you get the body you want and it's all perfect.

What this needs to be done is this needs to be done consistently over time rather than just once.

This is again one of the other reasons why we limit it to three sessions a week on Fit in 42 and why we want you to come three times a week.

Because what we don't want is you to come five times one week, and then hammer yourself with a load of volume and then be so beat up that you can't recover from it.

And then you can't come to the gym for some two weeks and you come back and then you feel like you're behind.

So you hammer yourself with a load of volume again and you just go through this cycle and that's how you don't necessarily make any changes.

Okay.

What we want is consistent hitting three sessions a week and then you are going to start to see progress.

That needs to be the same with your diet.

So it can't be just, I'm going to eat good Monday to Friday.

It needs to be that you're going to be consistent over the weekend.

So that means really loud car just went past.

Then that means you need to hit your calorie targets, hit your protein target, not just on a Monday to Friday, but you also need to hit them on a weekend as well.

Cool.

Right?

So getting to the end of it now, so the resources that you have access to, so we need to make sure you've got set up with all these for when you are starting your challenge.

so number one is strive.

So this is the app that we use to deliver the programming in the gym.

so you can use it to see what's happening in the gym.

You can also use it to track your progress.

So weight you've lifted, your scores on workouts and all that stuff.

and what it allows is the more you put data into that, you can use it to make informed decisions.

Then for moving forward like choosing weights and stuff for the next session.

we also have a WhatsApp group.

so that is where all our community is.

So you can ask other members questions, you can chat with other members in there.

we put out resources, resources in there.

So obviously we'd like to get you to join that while you're with us.

you have your coach themselves.

Like I say, you get direct access to them so you can ask them any questions as well as any of the other coaches in the gym.

So if you see them in the gym, if they're teaching your classes, make sure you pick the brains, ask them questions.

It's what we're here for.

there's also the nutrition lessons so they'll be sent out to you.

So they're like short bite sized videos, help you better understand how to track your calories, why it's important to do this stuff.

It just under pins everything that we do.

And then also there is your weekly checking messages.

So like I say, they're designed to get you having a chat with your coach to get you thinking about the challenge.

And they're just used as a jumping off point for us to have a genuine conversation with you and provide you with the help and the support that you need.

Right, so obviously this would be the bit now where if you was in the in person onboarding, you'd be able to spit any questions at me.

obviously if you do have any questions off of this, shoot us an email or like I say, once you get my number or whoever your coach is number, then you can ask them any questions directly below and we will get them answered for you.

but like I said, the fastest way to probably just responding to one of the emails that we've sent you and then we can take, take it from there.

So then just finally just a reminder of the things, the apps that we need to get you access to.

so team up, that's what we use for booking sessions.

so we have to create your account on there manually.

We'll use the email address that you gave us when you signed up for fit in 42.

so you should get an email off of Team Up.

If you haven't, just make sure you contact us because that's where you're going to use to book your classes.

Striver.

so that is the app that we use for login training.

you can download that yourself.

So if you just type in Strive it into your app store, it will come up, you can download it, create an account, and then once you're in it, there will be a section in the main menu where you can say, change your main box.

what you want to do is click on Change your main box and then type in Fortitude Training Core.

And then we'll come up and then you can click on that and then you can request access to that and then I'll give you access and you'll be able to see the training, you'll be able to log your training.

And then finally there is the WhatsApp group.

so we can give you a link so you can join our community.

Yeah, looking forward to working with you guys.

so, yes, any questions, give us a shout, but we will see you on the gym floor.